Pompoen-bonensoep voor 4 personen

Pumpkin bean soup for 4 people

Nutritional Value:
This recipe delivers per person 568 kcal, 43 grams protein, 24 grams of fat and 45 grams of carbs or protein, And 30% And% fat and 32 and 38% carbohydrates. This recipe contains 9 And% saturated fat and 3 grams of fiber per 100 kcal. This recipe has a GI number of 46.
32 and% carbohydrates is, 45 grams carbohydrates 32% contributes to the total calorie content of this recipe by 568 kcal.
The high fiber content (> 1.3 grams of fiber per 100 kcal) of this recipe comes by the brown beans.
Kidney beans-recipes are generally high in fiber (> 1.3 grams of fiber per 100 kcal).

The high fat content (> 35 and% FAT) of this meal is due to the chicken wings. To correct for the high fat content of this meal And the next product may have no more than 32% FAT. Which products from the supermarket And not more than 32% FAT, you can look up here.

This recipe yields thanks to the tomatoes 4 mg lycopene. Lycopene is a carotenoid. Carotenoids are antioxidants.
Get antioxidants from fruit, vegetables and nuts rather than from dietary supplements!

This recipe provides 1.7 grams of potassium. Potassium lowers blood pressure while sodium raises blood pressure.
Potassium-rich products are meat, vegetables, fruit, nuts, cereals, fish, tubers (potato, cassava, and yam), rice, pasta and dairy products.
A good way to get enough potassium to daily, is via 5-7 slices of bread, 450 ml milk, 200 g potato or 100 grams of pasta or rice, 100 grams of meat or fish, 200-300 g of vegetables and 2-5 pieces of fruit.

This recipe delivers 7 mg vitamin B3 and covers the recommended daily allowance of 0.5 day. The recommended dietary allowance (RDA) is the amount that the body needs to the daily loss. The RDA of a vitamin or a mineral is often seen as the lower limit. The RDA on the packaging of foodstuffs and animal feed additives comes from EFSA and on the website of the Nutritional Centre of the Health Council of the Netherlands. Each nutrient has a lower and upper limit.

It is used with:
This recipe in combination with 20 pieces cracottes vital supplies 26 grams of fiber and this combination covers the recommended daily amount of vitamin B3 yesterday.
25-30 grams of fiber a day lowers the chances of getting heart disease, colon cancer and obesity.
30 grams of fiber corresponds to products that deliver at least 1.5 grams of fiber per 100 kcal. Which products from the supermarket 1.5 grams of fiber per 100 kcal deliver, you can look up here.

Replaced by the following:
By 8 chicken wings to replace 200 g eel covers the meal per person the recommended daily amount of EPA and DHA from 5 days. Eel is a fatty fish and therefore contains many EPA and DHA.
450 mg of EPA and DHA per day lowers the chances of getting heart disease. 450 mg of EPA and DHA per day comes in the practice match fish twice a week, of which at least 1 time oily fish. Fat fish are high in EPA and DHA than not fat fish.
Get EPA and DHA from fish rather than from fish oil supplements!

By 8 chicken wings to replace it with 200 grams of salmon meal per person covers the recommended daily amount of EPA and DHA from 2 days and the recommended daily amount of vitamin B12 by 1 day.
Vitamin B12 is only found in animal products.

Preparation of pumpkin & Ingredients bean soup for 4 people

Preparation:

  • Peel and cut the pumpkin in coarse paste.
  • Add the kidney beans in chilli sauce, peeled tomatoes in tomato juice, chicken wings and pumpkin to a large saucepan.
  • Add 600 ml boiled water to the pan and let the pan over low heat for 40 minutes.
  • Wash and slice the mushrooms and spring onions.
  • Add the mushrooms and spring onions to the pan and season with salt or broth the dish to taste.
  • After 5 minutes, remove the pan from the heat and divide the soup over 4 large bowls.
  • Garnish the bowls with freshly ground pepper.

Ingredients:

  • 2 cans kidney beans in chilli sauce (800 grams, not drained)
  • 8 chicken wings (560 grams of meat)
  • 2 cans peeled tomatoes in tomato juice (800 grams, not drained)
  • Pumpkin (600 grams cut)
  • Mushrooms (400 g)
  • 8 stalks spring onion (100 grams)